Jacqueline Whitehart - The 5:2 Bikini Diet

For my husband Andy who has helped and supported me both in life-style changes and in my writing. He has also enthusiastically tested out all my new recipes.
For my children Amy, Irie and Max who remind me that life isnt just a diet.

This book features weight loss techniques which may not be suitable for everyone. You should always consult with a qualified medical practitioner before starting any weight-loss programme, or if you have any concerns about your health. This book is not tailored to individual requirements or needs and its content is solely for general information purposes. It should not be taken as professional or medical advice or diagnosis. The activities detailed in this book should not be used as a substitute for any treatment or medication prescribed or recommended to you by a medical practitioner. The author and the publishers do not accept any responsibility for any adverse affects that may occur as a result of the use of the suggestions or information herein. If you feel that you are experiencing adverse effects after embarking on any weight-loss programme, including the type described in this book, it is imperative that you seek medical advice. Results may vary from individual to individual.

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First published by Harper 2013

FIRST EDITION

Text Jacqueline Whitehart 2013

Exercise programme Sculpt Health and Fitness Ltd

A catalogue record of this book is available from the British Library.

Jacqueline Whitehart asserts her moral right to be identified as the author of this work.

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Source ISBN: 9780007237654
Ebook Edition MAY 2013 ISBN: 9780007528288
Version 1.0

The 5:2 Bikini Diet has something to offer everyone as its totally different to other diets diet twice a week, then eat healthily the rest of the time and watch the weight fall off. As an avid follower of the 5:2 diet since September 2012, I want to share my experiences of this life- and figure-changing diet with the world.

I have created an all-new and delicious selection of healthy and filling recipes that are just perfect for summer. You will find salads, barbecues and super summer desserts, which are all suitable for your fast days.

With the addition of a simple and fun exercise routine, developed by David Jones of Sculpt Health & Fitness, this is the perfect diet to lose weight and get in shape for the summer.

This book is for you if you are new to the diet and want to get started; if you are already a follower of the 5:2 diet and are looking for some extra help or a new start; if you want some fantastic new recipes for summer; if you want an exercise routine that will improve your bikini body or you just want to lose some weight in a healthy and simple way.

Join the 5:2 revolution and be happy with your weight and your body. Ill see you on the beach!

Yours,

Jacqueline Whitehart, April 2013

Lets cut to the chase: there are three steps that we will be following for the next four weeks and beyond to get into shape for the summer. Follow these rules and you will lose weight, feel healthier and look great.

Fast eat only 500 calories for women/600 calories for men on two non-consecutive days per week.

Eat normally but healthily on the other five days.

Follow the 30-minute workout plan three times a week on your non-fasting days.

Looks simple doesnt it? Thats because it is! Its really simple and easy to follow, so read on and I will guide you through each of the three rules.

Two days a week you follow a calorie-restricted diet, thats:

500 calories for women

600 calories for men

The days are non-consecutive.

If you have followed the 5:2 diet before you will be familiar with the term feast day, but thats something that trips people up time and time again. This is because most of us, if told we can eat what we like, go a bit mad.

The five non-fast days are normal and healthy days, they are not diet days and we do not count calories.

DO:

Enjoy your food and dont count the calories.

Eat three healthy meals a day.

Do NOT snack between meals and avoid processed food.

Cut out the rubbish. Keep the following items to a very bare minimum:

biscuits (cookies) and cakes

crisps (potato chips)

non-diet fizzy drinks

chocolate bars and sweets (candies)

beer, lager and cider

If you follow these steps, you will have plenty of scope for tasty plates of food without excluding any food group, and it means that you will be able to have delicious pasta, bread, desserts and, of course, a glass or two of wine.

Remember that the recipes in this book are not just for fast days; they are perfect for your normal days too. Just add some extra carbohydrates, such as rice or potatoes, if necessary and make sure you eat three balanced meals every day.

While rules 1 and 2 are for weight loss, exercise makes the most of the weight loss by reducing the flab, toning your body and zapping the cellulite.

If you are new to exercise, then perhaps the best way to get started is walking. Start with walking 15 minutes a day, three days a week and work up from there. Walking is great if you are just starting to exercise as it is proven to significantly improve fitness levels. Walking increases the blood flow to the muscles, improving circulation and heart function. Swimming is also a suitable option if you are just getting started with exercise.

If you are fit and exercise regularly then you should find Sculpts 5:2 Bikini Diet exercise plan easy and enjoyable, ready to get your body in shape for the summer fast!

By following the workout plan three times a week, you can expect great results in just four weeks. Theres more detail about the benefits of combining exercise with the 5:2 diet in the Getting beach fit chapter (see ).

This chapter simply explains the medical reasons for the diets success. When you understand how healthy you will become on this diet as well as slimming easily you will keep to this lifestyle forever. The slimming results on the 5:2 Bikini Diet are stunning. And not just that, losing weight healthily and easily improves your overall health. There is also increasing evidence that this new breed of fast diet, of which the 5:2 diet is the easiest and most popular, has some incredible benefits for your long-term health too.